7 Days of Outdoor Time: Simple Ways to Get Outside and Feel Refreshed
Spending time outdoors—even just a few minutes a day—can help clear your mind, boost your mood, and give your body a much-needed reset. If you’ve been stuck inside more than you’d like, or feeling a bit stir-crazy, this 7-day outdoor time challenge is a gentle nudge to reconnect with the world beyond your walls.
Each day offers a simple, doable idea that encourages you to step outside, breathe deeper, and engage with your surroundings. No need to travel far or plan a big outing—these prompts are designed to fit into your everyday routine whether you live in the city, suburbs, or countryside.

What Is the 7-Day Outdoor Time Challenge?
This challenge is a low-pressure way to bring a little more fresh air and movement into your week. Every day includes one approachable outdoor activity you can try. No special gear or preparation needed.
You can go through the days in order or pick what suits your schedule. This isn’t about checking off a list perfectly—it’s about giving yourself permission to step away from screens and enjoy the outdoors in whatever way works for you.
Daily Outdoor Time Prompts
Day 1:
Take a 15-minute walk in your neighborhood or a nearby park. Don’t worry about the pace—just notice what’s around you as you go.
Day 2:
Spend 10 minutes birdwatching or quietly observing wildlife. Whether it’s squirrels, insects, or birds at a feeder, take a moment to notice the little lives around you.
Day 3:
Have a picnic or snack outdoors. It could be a full lunch on a blanket or just your morning coffee on the porch.
Day 4:
Try a new outdoor activity like biking, frisbee, or a casual game of catch. Keep it light and fun—no rules required.
Day 5:
Sit on a bench, front step, or curb and people-watch for 10 minutes. Observe how others move through the world without needing to engage.
Day 6:
Spend some time gardening or tending to outdoor plants. Pull a few weeds, water something, or simply dig your hands into the dirt.
Day 7:
Take a different route during your next outdoor walk or errand. See what you notice when your surroundings change just a little.
Why Try an Outdoor Challenge?
Small, consistent time outside has been shown to:
- Reduce stress and anxiety
- Improve sleep and focus
- Boost mood and creativity
- Help you feel more grounded and calm
And best of all, it doesn’t cost anything. No gear or travel needed—just step outside, slow down, and pay attention.
Want a Printable Version?
This 7-day challenge is also available as a printable in my shop. It’s an easy-to-use download you can print at home and check off each day as you go. Get the printable 7-Day Outdoor Time Challenge here.
It’s also part of the Nature & Creativity Challenge Bundle, which includes four other screen-free, feel-good challenges.
You can also find this challenge in The 7-Day Challenge Journal paperback book on Amazon — perfect if you prefer a ready-to-use format without printing. It includes 25 weekly challenges.
If you enjoy challenges like this, you’ll love my free 30-Day Challenge Tracker. It comes with a beautifully designed tracking sheet and a list of 20 simple challenge ideas to help you get started.